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Ever Wondered What 100 Calories Of Food Looks Like?

Discussion in 'Physical and Sports Medicine' started by dr.omarislam, Jan 8, 2018.

  1. dr.omarislam

    dr.omarislam Golden Member

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    Just 2 of these cubes of delicious cheddar cheese are 100 calories.

    We all know we need to watch the number of calories we take in, but most of us can visualise the term only in numbers. What do 100 calories of healthy food look like?

    1. Low-fat cheddar cheese (2 cubes)
    That makes up 2 ounces, or 56.7grams. Eating 1.5 ounces of cheddar cheese counts as the equivalent of 1 cup of dairy and is one-third of the recommended dairy consumption per day for adults. A 1-ounce serving of cheddar cheese provides essential nutrients, including protein, calcium, vitamin D and potassium.

    2. Sardines, canned in oil, drained
    Sardines contain a variety of vital nutrients. They are packed with heart-healthy omega-3 fatty acids, a surprising source of Vitamin D for calcium absorption, and Vitamin B-12, which helps synthesise red blood cells and metabolise fats and proteins, and may prevent cardiovascular disease. A small, 1-ounce serving of canned sardines provides an entire day’s recommended intake of vitamin B-12.

    3. Radicchio leaves (54 pieces)

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    Radicchio’s wine-red, succulent, bitter flavored leaves hold several beneficial nutrients like lactucopicrin (intybin), the phenolic flavonoid antioxidant zea-xanthin, vitamin-K and several other vitamins, minerals, and antioxidants. Lactucopicrin is a potent anti-malarial agent with a sedative and analgesic (painkiller) effect, while zea-xanthin, together with lutein, helps protect eyes from age-related macular disease (ARMD) by filtering harmful ultra-violet rays.

    4. Raspberries (100 berries)
    This sweet, slightly tangy fruit is rich in vitamins, antioxidants and fibre, with a high concentration of ellagic acid, a cancer-preventing phenolic compound. Raspberry oil has a sun protection factor, and helps in weight loss. They contain the highest concentration of antioxidant strength amongst all fruits, providing optimal health benefit.

    5. Garlic (22 cloves)
    Garlic possesses anti-inflammatory, antiviral, antibacterial, and anti-fungal properties, with an overall power to boost the immune system (due to its high levels of vitamin C). It has a high potassium content, aiding in absorption of essential nutrients, and a powerful cancer fighter.

    6. Cashew halves (15 pieces)
    Although cashews are one of the lowest-fibre nuts, they are packed with vitamins, minerals and antioxidants, including vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function. Cashews contain high levels of lutein and zeaxanthin, which protect the eyes from light damage and can even help decrease the instance of cataracts.

    7. Dried figs (5 pieces)
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    This superfood is a good source of potassium, a mineral that helps to combat high blood pressure from excessive sodium intake, and the trace mineral manganese. They also contain a lot of dietary fibre, making it ideal for weight loss, and possibly reducing risk of breast cancer.

    8. Pretzels, unsalted, minis (21 pieces)
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    Pretzels are delicious, but are considered to be nutritionally empty by some. It is not a large source of protein nor fibre. It contains trace amounts of iron, niacin, magnesium, potassium and vitamin E. Pair them with a low-fat piece of cheese for some protein and calcium or a piece of fresh fruit, such as an apple or pear, for fibre.

    9. Seedless raisins (50 pieces)
    When grapes are dehydrated to produce raisins, the nutrients become more concentrated. This makes a handful of raisins a snack rich in B vitamins, iron and potassium. Besides nutrients, raisins are also a good source of carbohydrates for energy.

    10. broccoli spears (9 pieces, each about 5 inches long)
    broccoli is a cabbage family vegetable grown for its nutritious flower heads. One of the few low calorie vegetables (34 calories per 100 g), it is nevertheless a good source of dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. It is a powerhouse of phyto-nutrients which help protect against prostate, colon, urinary bladder, pancreatic, and breast cancers.

    11. Baked potato, small (1 3/4 to 2 1/2 inches in diameter) (1)
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    Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil. Surprisingly, it can be healthy: being rather low calorie, they are also a good source of vitamins C and B6, manganese, phosphorus, niacin and pantothenic acid.

    12. Prawns, steamed or boiled, large (13 prawns)
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    High in water content and low in calories, prawns are primarily made of protein, with very little fat and carbohydrate. They provide a rather impressive array of nutrients, including minerals like phosphorous, selenium (which incidentally functions also as an antioxidant), choline, copper, and iodine, and vitamins like B12. In addition, the primary colour pigment in prawns is provided by another antioxidant, astaxanthin, which has been shown to help reduce inflammation, a known trigger of aging and disease.

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